Active Living for Older Adults Directory - Queensland Health PDF
Preview Active Living for Older Adults Directory - Queensland Health
not intended tobe a fully comprehensive gudeto all the services and activites avallable to older people in the Townsville area, The provision of information inthe directory does not constitute an endorsement by Queensland Health ofthe produc and services listed. You must make your own enquire and satisfy yourself in respect of the suitability nd the conduct ofthe services and activites listed. The State of Queensland through Queensland Health has made every effort to ensure tat the information contained in the directory is correct atthe date of publication (April 2012). Queensland Health does nt accep ibility forthe Information or advice provided in this publiation or incorporated igo iby reference ofr loss or damages incurred asa result of sie upon the material contained in this directory. Ifyou have any concerns regarding your fitness level, ability or skill to undertake an activity, ts recommended that you seek appropriate vice including medicl advice from your doctor. For moce information regarding Queensland Stay On Your Feet® go ‘to www.healthald gov2u(stayonyourfet Ifyou woud like your organisation or program tobe promoted in the next reprint of this resource or would ike information on other ecreatonal activites and clubs, please contact the Community Information Centre, on (07 4771 4230 or Ist Floor Northtown, Flinders Mall, Townsville. Acknowledgement The aim of hs directory io ners “your awarenes ofthe wide variety of sical and social actives ha are ‘Active ving for Older Adults D1 REC TO RY Contents Before you get started Pre-exercise checks Healthy active ageing is important. ood nutrition is important Oral healthis important. Boating and ishing Bowling. Dancing. Social groups and clubs Rowing and outrigging Swimming. Taichi Yoga and pilates Walking and running Gentle exercise, strength and fitness. Volunteering. Golf. Other sporting clubs. ‘Active ving for Older Aduts D1 RECTORY Before you get started How to use this directory Active Living fo Older Adults Directory is desigoed to give oder MR eae ee ge adults an awareness of many of the physical activities that are ‘out the benefits. There are 4 icons: fvilble inthe Townsville area. These ince both and and ‘water-based activites, which canbe adapted fo any level of © Heathy heart fitness. There are individual and group activities. Undertaking physical activity is a great way to improve and maintain ® Strength amin, strength, balance, flexibility and co-ordination, while Providing a wonderful opportunity to meet people and enkance @ balance ‘your social ie © rexbitty ‘We recommend that you ring the contact number ofthe activity. that interests you to confirm the day time, location and cost of For example, tai chi has O@ @ the activity and to determine if you need to make a booking. beside it. This means that tachi helps to Improve strength, balance and flexibility. ‘Ask your doctor Ifyou feel unsure whether an activity is suitable for you, please consult your doctor priar to commencing the activity, and then speak to the activity leader If you have not been physically fit for some time, have a history of heart problems, high blood pressure or past serious injury, you may want 0 phone your doctor or ask at your next appointment. ‘Active Living fr Older Adults 01 RECTORY Set goals - keep a physical activity diary Make time for regular physical activity: ‘+ write down your regular weekly commitments ‘+ plan what type of physical activity you will do ‘© jot down times you plan to do your ‘physical activity Before increasing your physical activity level ‘Some people should check with their doctor before they start becoming more physically active. Ifyou are planning to become much more physically active than ‘you are now, start by asking the following questions. Ifyou are ‘more than 69 years of age, and are not used to being very active, ccheck with your doctor anyway. Ask the activity leader you would like to try anew activity or Ihave not recently been active, you may ‘wish to ask the activity leader about their ‘qualifications and experience and whether they have a First Aid Certificate ‘You may also wish to advise them of any ‘health complications you may have so that ‘exercises can be tailored to your level of| fitness and need. ‘ActiveLving for Older Adults. 1RECTO RY Pre-exercise checklist ‘Answer these questions by circling yes or no: 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? yes no . Do you feel pain in your chest when you do physical activity? yes no . In the past month, have you had chest pain ‘when you were not doing physical activity? yes no . Do you lose your balance because of dizziness ‘or do you ever lose consciousness? yes 0 5. Do you have a bone or joint problem that could ‘be made worse by a change in your physical activity? yes 0 6, Is your doctor currently prescribing drugs for ‘your blood pressure or heart condition? yes 10 7. Do you know of any other reason why you should not do physical activity? yes no Pre-exercise checklist continued If you answered no to all questions: ‘+ You can start becoming more physically active ~ begin slowly and build up gradually. This is the safest and easiest way to go. Consult your doctor prior to physical activity, if you have any doubts. If you are not feeling well because of a temporary illness such as a cold or fever, wait until you feel better. If your health changes so that you then answer yes to any of the questions, tell your fitness or health professional. Ask whether you should change your physical activity plan. If you answered yes to one or more questions: ‘+ Talk with your doctor before you start becoming ‘more physically active. ‘* Tell your doctor which questions you answered yes to, ‘* You may be able to do any activity you want, as long as you start slowly and build up gradually. ‘You may need to restrict your activities to those which are safe for you. Talk to your doctor about the kinds of activities you ‘wish to participate in and follow their advice. (Questions and recommendations adapted from The Canadian Society for Exercise Physiology, Health Canada) ‘AetiveLUving for Older Adults DIRECTO RY Healthy active ageing is important Healthy active ageing is about staying healthy and active for as Jong as possible, so you can continue to enjoy the quality of life ‘you deserve. Two important elements ofthis include participating in regular physical activity, and being socially active in your community. I's never too late to start becoming physically a Being active for atleast 30 minutes every day is recommended to improve or maintain your health. This can be made up of 30 minutes of continuous activity, or three 10-minute blocks of moderate physical activity per day. ‘Thirty minutes of physical activity on most days will help you {improve muscle strength and mobility improve flexibility slow cardiovascular ageing and reduce your risk of heart disease reduce the likelihood of getting diabetes and other chronic health diseases control your weight ‘be more relaxed and feel well. Being physically active has important benefits for reducing your risk of falling. Falling is not an inevitable part of ageing. Falls are predictable and preventable. ‘Your risk of falling can be greatly reduced if you participate in physical activity that specifically improves your strength, balance and endurance. Ideally you should be aiming for 60 minutes, atleast three times a week. “The types of exercises that can reduce falls include tai chi, yoga, steady steps, aqua aerobics and gardening, Good nutrition is important +» Eat plenty of vegetables, legumes and fruits with at least two serves of fruit and five serves of vegetables everyday. «Eat cereals (including breads, rice, pasta and noodles), preferably wholegrain. ‘The Australian Government's Dietary Guidelines for Australian Adults recommends that fora healthy diet, you enjoy a wide variety ‘of nutritious foods. © Include Jean meat, fish, poultry andlor alternatives such as eggs and nuts. ‘* Include milk, yoghurts, cheeses andor alternatives such as ‘almonds, canned sardines and canned pink salmon with bones. ‘These can achieve calcium requirements but unlike dairy Take care to: products they are not a good source of vitamin B12. + Limit saturated fat and moderate total ‘ Drink plenty of water, es) += Choose foods low in salt ++ Limit your alcohol intake if you choose to drink ‘© Consume only moderate amounts of sugars and foods containing added sugars. Oral health is important Natural teeth ‘Brush teeth atleast twice a day with a fluoride toothpaste (after breakfast in the morning and last thing before going to bed). ‘Use a toothbrush with a small head and soft bristles. Change your toothbrush at least every three months or ‘when bristles are frayed. Floss teeth at least once a day with dental floss or Interdental brushes (particularly handy for those with large saps between teeth, Dentures ‘ Remove dentures at night when going to bed. This allows your {gums to breathe and prevent sores in the mouth. * Place dentures in a cup filled with plain water or denture tablet at night when you go to bed. * Brush dentures with a denture brush or normal toothbrush with low concentrate dishwashing liquid or denture toothpaste. ‘Do not use regular toothpaste on dentures. + Rinse dentures with water after meals. Regular dental care: Allolder adults need to seek regular dental check-ups from a private dentist or public health clinic.
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